Baked Classics: A Healthy Snack?

Snacking can often make or break a person's healthy eating resolution. Afterall, most packaged snack choices are full of fat, sugar, and white flour.

I was recently sent some Baked Classics made by Classic Foods in order to put them through our healthy food test. These all natural, gluten free crisps look promising, but we know labels can be deceiving. So, let's see what's on the inside.

Taste wise, these crisps faired pretty well. Both the flavor and texture was nice and I easy finished the bag. In my experience, baked "healthy snacks" can sometimes seem a bit cardboard-like, but this wasn't the case. They just seemed a tad too salty to me. I think if they could reduce the salt a bit, they would still taste good, but this would reduce the sodium content some, which right now is comparable to regular chips.

Nutrition: A 1 ounce (28g) serving contains;
110 Calories3.5g of fat0g trans fat (really zero) and 0mg cholesterol 260mg of sodium19g total carbs 1g of fiber2g of sugar2g of proteinThe ingredients are all natural and nothing stands out as a red flag. The only thing that I would question is the oils used. They list canola, corn, sunflower, and/or safflower as possibilities. canola would have the lowest amount of omega-6 fatty acids which have questionable health effects. I think they would be a tad healthier if they would only use canola.

For those that prefer a sweet snack, these fit the bill. Again, the taste and texture were nice and I easily finished the single serving bag. They tasted sweet, but not too sweet and I was surprised at the low sugar content.

Nutrition: A 1 ounce (28g) serving contains;
120 Calories4g of fat0g trans fat (really zero) and 0mg cholesterol60mg of sodium19g of total carbs2g of fiber4g of sugar2g of protein
The ingredients are all natural with brown rice flour and whole grain corn flour being the primary ingredients, which are both good choices. Again, I would question the use of multi-types of oil and suggest that they go with just canola oil. They use the ingredient maltodextrin in the vanilla frosting flavoring, which is a sweet starch and is probably why the crisps taste sweet, but only contain 4 grams of sugar. Maltodextrin is absorbed as rapidly as glucose, so it could still spike insuline levels, but it's not clear how many grams are actually in the product.

Are Baked Classics as good as snacking on some vegetable sticks or a piece of fresh fruit? Of course not, but they are an excellent alternative to chips and cookies. If you are just dying for some chips or cookies, I think Baked Classics would make a good substitution. They will satisfy your craving and with only a little more than 100 calories, they won't break your diet.

They wouldn't be suitable for someone on a low carb diet and I thought the sodium was a bit high in the BBQ flavor, but other than that, they are made with ingredients you can feel good about eating and are perfect for those on a gluten free diet.

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6 Healthy Appetizer Dips

It's the beginning of football season here in the USA and we really like our chips and salsa as well as other dips while watching football.

What are we to do when most of these appetizers are loaded with calories? Even if you're not a football fan, or a chips and dip eating person, I am sure you can benefit from having more healthy snack options.

So, I have compiled a list of my top healthy dips and a few appetizer recipe ideas.

Spinach Artichoke Dip: This is a classic that we all love. Your average spinach artichoke dip is about 150 calories for 2 tablespoons. This can make the calories add up quickly because a typical serving is multiple tablespoons! Try this instead: Make your own with fat free yogurt, fat free sour cream, reduced fat cream cheese, and reduced fat cheeses instead of the full fat ingredients and mayonnaise. Salsa: This is your best choice in the dips category since it is all vegetables and seasonings. Even though salsa is your lowest calorie choice, go easy on the chips and try to bring some baked chips to your next gathering.

Another variation on traditional salsa is a chunky salsa with corn, peppers, black beans, cilantro, and lime juice. Bean Dips: You can get really creative with bean dips because each variety of beans has a different flavor. One of my favorites is a white bean dip with basil, pine nuts, white beans, garlic, and a touch of olive oil. Or, pick up a hummus at your local grocery store (or try making your own).

Sliced vegetables go well with bean dips, and this makes bean dips one of the healthiest and most nutritious options.Guacamole: Think of all the healthy monounsaturated fats you are consuming when you eat guacamole. However, it is still important to portion control this heart healthy dip as it can quickly become high calorie.Salmon Dip: With any seafood dip it would be best to make your own so you can use lighter ingredients like reduced fat cream cheese. Try adding extra celery and green onions for flavor and use less of the cream-based ingredients. Ranch Dip: This is another great vegetable dip. But, try making your own with a fat free Greek yogurt and plenty of herbs and spices. This will save you at least 100 calories, and 5 grams of fat per serving!

I hope this has given you some ideas for your next football game or get-together. What are some of your favorite healthy dips or appetizers?

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Eat The Foods You Love Diet

Have you ever thought about eating everything that you want to and still being able lose weight?

I am sure many of us have, but we all know what we need to do. For weight loss, we need to focus on fruits and vegetables and limit our overall calorie intake.

But, what if you could still shed some pounds while eating foods you enjoy?

A diet-blog reader commented on a post saying he eats what he loves and he has never had a weight problem. This struck me as a key idea that we all need to remember. Long term success of maintaining a healthy weight is often due to having a healthy relationship with food, enjoying what you eat, but not overdoing it either.

This is a hard concept to grasp for many people because food is tied to emotion, mood, stress, a person's schedule, and habits. But, I believe that everyone can get to a point where you enjoy food and do not have to worry about weight gain.

80% of the time it is important to eat clean and healthy. The other 20% of the time, it is OK to feel as if you are indulging.Research has shown that some of the best long term weight loss comes from cutting only 200 calories from your diet per day. This is low enough to trick the brain into still feeling satisfied while it is just enough to cause gradual weight loss.Portion size is crucial for long term success. Re-evaluate your mealtime and snack-time portions. Even if you have chosen a richer food, focus on keeping your portion of that food smaller in comparison to other foods on your plate. The first few bites of any food are going to be the best tasting bites. Only put a few spoonfuls of the higher calorie foods on your plate to help keep yourself satisfied without loading up on calories.Learn to love your fruits and vegetables. Sometimes we get stuck in a boring routine of cooking the same vegetables and fruits. Shop in season and be open to trying new produce. This will help keep those nutritious and waistline friendly foods delicious and exciting. Do you have any tips you have found helpful in achieving long term success maintaining a healthy weight while still eating your favorite foods?

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Re-proportion Your Plate to Lose Weight

We all know we need to eat more whole foods and fruits and vegetables to stay healthy. But, knowing the exact portion sizes for every single food out there can be daunting.

This past summer, the USDA (United States Department of Agriculture) introduced a helpful visual to make life easy. They call it MyPlate; I call it the half plate vegetable rule.

Make half your plate vegetables at mealtime, or combine fruits and vegetables on half your plate. This will help add filling fiber to your plate, keep the calories down, and add some quality nutrition to your meal.One quarter of your plate should be a protein choice. This could be anything that has significant protein like lean meats, fish, eggs, legumes, beans, or tofu. Adding this protein will help make sure you get the amino acids you need in the day, and help to keep you fuller longer.The other quarter of your plate should be a high quality carbohydrate source. An example of this is brown rice, whole wheat pasta, more beans, peas, legumes, or whole grain breads. Adding this carbohydrate will help round out your meal, keep it balanced, and help you feel satisfied.Use added fats sparingly on the plate and make sure they are healthy fats like oils, nuts, seeds, or avocado.Fat free or low fat dairy can be included in moderation. An example is a cup of skim milk or 6 ounces of a fat free yogurt.The plate rule can be very helpful to those who don't have time to create different meals for the family, or for those who don't want to worry about all the details involved in calorie counting. It's simple, and easy to remember when dining out as well. You can apply the principle anywhere--all you have to do is be determined to stick to it!

Do you have any plate portion techniques that you use to keep your meals healthy?

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Who Has the Healthiest Grilled Chicken Sandwich?

If you're out, about, and starving, there are 100's of restaurants to choose from. I think I could eat out here, three meals a day, in San Diego and never repeat a restaurant for at least a whole year!

Making healthy choices are key when eating out, so we wanted to let you know which major fast food chain has the healthiest grilled chicken sandwich.

I'm only looking at four major players as there are just too many fast food chains to list a chicken sandwich from each. So, would Mcdonald's, Burger King, Wendy's, and Chick-fil-A please enter the arena.

Serving size: 200 gramsCalories: 350Fat: 9g ( 2g sat. and 65mg cholesterol)Sodium: 820mgCarbs: 42g (8g sugar)Fiber: 3gProtein: 28gMcDonald's serves their sandwich by default with Mayo which is included in the total calories. It lists zero grams of trans fat, but this isn't exactly true as hydrogenated oils are listed in the liquid margarine used to prepare it. It is low in sodium and cholesterol.

Serving size: Not listedCalories: 470Fat: 18g ( 7g sat. and 85mg cholesterol)Sodium: 1100mgCarbs: 40g (7g sugar)Fiber: 3gProtein: 55gBurger King's sandwich is a little bigger than the other ones, but also pretty high in fat, saturated fat, and sodium. It lists zero grams of trans fat, but is unclear which oils are used for cooking the chicken and I had no luck finding this out by calling their consumer line.

Serving size: 230 gramsCalories: 360Fat: 7g ( 1.5g sat. and 80mg cholesterol)Sodium: 1110mgCarbs: 42g (9g sugar)Fiber: 2gProtein: 33gWendy's chicken sandwich fairs pretty well, but is high in sodium, delivering around half of the daily maximum intake. It is unclear how the chicken is prepared or the oils used to cook it, but it lists zero grams of trans fat.

Serving size: Not listedCalories: 290Fat: 4g ( 1g sat. and 80mg cholesterol)Sodium: 1030mgCarbs: 36g (9g sugar)Fiber: 3gProtein: 29gThe "inventor" of the chicken sandwich also fairs pretty well. Chick-fil-A uses no hydrogenated oils in their store, so it would totally be free of trans fat. They also serve the product dressing free which cuts down on some calories and fat, but only if you don't put any on yourself. However, this sandwich is high in sodium, delivering nearly half of the maximum recommended daily intake.

Comparing the four sandwiches in regards to how the stack up nutritionally, how they are prepared, and lastly, on how they taste, I would choose the Chick-fil-A Chargrilled Sandwich as the healthiest choice. It's only downfall is it's sodium content, but otherwise fairs better nutritionally. Chick-fil-A marinates their chicken in the store, so it's not a pre-frozen item and taste wise, I think it's a step above the others.

If you have to eat fast food, look for a Chick-fil-A, but make sure you pass on the Waffle Potato Fries.

Diet-blog was not compensated in anyway by Chick-fil-A to recommend their product. We're paying customers like everyone else.

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Grape Seed Oil: Healthy or Just Hype?

Over the last few years, grape seed oil has become popular as a dietary supplement and for its use in cooking.

Grape seed oil is perhaps even more popular for use in cosmetics! But, for dietary purposes it is considered a healthy unsaturated fat.

Is grape seed oil really worth all the hype?

1 Tbsp. of Grape Seed Oil:

120 Calories
13.6 g Fat
1.3 g Saturated Fat
9.5 g Polyunsaturated Fat
2.2 g Monounsaturated Fat
3.9 mg Vitamin E (19% of your Daily Value)
24.3 mg Phytosterols

Grape seed oil is rich in polyunsaturated fats--mainly, the omega-6 fatty acids called linoleic acid. Grape seed oil contains plenty of antioxidants. However, the antioxidants are not stable, and are fewer upon consumption. Grape seed oil is unique in that it contains phytosterols which can significantly help to reduce cholesterol. Overall, grape seed oil is considered a healthy fat because it is plant-based and contains plenty of unsaturated fats.

Grapeseed oil is an excellent frying or sautéing oil since it can be heated to high heat without smoking. The oil is very mild and lightly flavored so it works well in most dishes.

However, many people like to get their nutritional benefits in a pill form rather than adding to foods. Grape seed extract is very concentrated so the pill form is high in vitamin E, omega-6 oils, and antioxidants. This is one case where the supplement may provide more benefits than the actual oil.

Who knew the tiny seed of the grape had all this nutrition! However, I will personally stick to my omega-3 fish oil supplements and olive oil for my fat choices in my diet. I prefer to get more of the omega-3 than omega-6. We still need more research to prove that grape seed oil can outshine or at least match the benefits of those omega-3's.

How about you, have you tried grape seed oil?

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5 Pillars of Effective Goal Setting

People with goals succeed because they know where they are going. It's as simple as that."

- Earl Nightingale

Have goals? Here is a blueprint of sorts on how to properly set them to propel you towards success.

"I want to lose weight" is vague and arbitrary. Specific goals give you a platform from which to launch and some clarity to help you better act and create accountability. Instead of "I want to lose weight", try "I want to lose 25 lbs in 4 months" or "I want to run a 10k in under 45 min in 6 months".

Can you empirically keep track of your goal? Some goals are more tangible than others. For example a weight or inches goal is tangible. "More energy" is hard to quantify but a great goal all the same. You may measure this on an "energy scale" from 1-10 measured at certain intervals in the day.

This is where many fall off the wagon. Through celebrities, sketchy advertising and an "instant" mentality, we've been unwittingly lulled into believing that 10 lbs a week weight loss is reasonable to expect. Look at the changes you are willing to make, how much time you can dedicate to your goals and then set them. If you have quite a bit of fat to lose, aim for 2-3 lbs initially and then settle into a 1-2 lbs/week goal.

Life happens. We can be pulled off track for so many reasons. If you haven't met your goal or have backslidden a bit, re-calibrate, re-focus, and re-commit - immediately! Our culture appears to be one of all-or-nothing. It's not the end of the world if you don't reach your projected goal. Just get back on the horse right away.

We have a preoccupation with scale weight. For most this seems the only number that matters. It should go without saying that using girth measurements (waist/hip), body fat and simply how your clothes fit should be used concurrently with scale weight when it comes to body composition. I'm going to take this a step further, however, and propose looking at goals outside the fat loss "box".

Setting what I call "foundational" goals entails mindset and eating/exercise goals. Whether it's eating an extra serving of veggies or eating out 2 less times per week or adding more activity, setting these foundational goals will give you the give you the means to accomplish your larger goals.

Write out your goals, paste them to your fridge/ipad/bathroom mirror/inside of your wallet, and never take your eye off it.

You. Can. Do it.

Image Credit: Socialmediatools.ca

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Good Food Made Simple: Healthy Frozen Food?

Our supermarket's frozen food section is filled with frozen foods that are marketed as "healthy" options, but they are usually filled with sodium and preservatives.

Good Food Made Simple recently sent me some samples of their frozen food line. They claim to use all natural, simple ingredients just like someone would make the foods at home.

But, are they really as wholesome as they claim?

They offer three varieties of steel cut oatmeal and since this is one of my usual breakfast choices, I was happy to see how they compared to my homemade version.

Fruit and Berry Oatmeal

Serving Size: 8oz (227g)

Ingredients: Filtered water, steel cut oats, sweetened cranberries, sweetened blueberries, currents, sweetened cherries, vermont maple syrup, brown sugar, sea salt.

2.5 minutes in the microwave and the oatmeal was hot and ready to serve. It was creamy, tasty and I loved the berry combination. As for the ingredients, it is just like I would make it at home minus the vermont maple syrup. However, I use fresh fruit or non-sweetened dried fruit. 15 grams of sugar isn't bad, but I would suggest that if they would use non-sweetened fruit, they could get this number down a tad more.

Vermont Maple Syrup Oatmeal

Serving Size: 8oz (227g)

Ingredients: Filtered water, steel cut oats, vermont maple syrup, brown sugar, sea salt.

Again, same as above and great tasting. I could have still enjoyed it a little less sweet. Perhaps they could eliminate the brown sugar and just use the maple syrup. 10 grams of sugar isn't bad though.

Plain Oatmeal

Serving Size: 8oz (227g)

Ingredients: Filtered water, steel cut oats, sea salt.

If you want to add your own amounts sugar, stevia, or berries, then this plain oatmeal variety is perfect. I would probably pick this one because I like to add frozen blueberries to my oatmeal and just a pinch of brown sugar.

Good Food Made Simple has two types of frozen egg patties available.

Whole Egg Patties

Serving size: 2oz (57g)

Ingredients: Whole eggs, egg whites, whole milk, cornstarch, sea salt, pepper

These took about a minute to heat in the microwave and are just like I would make eggs at home except for the cornstarch. I tried them plain and with some cheese. Even plain, they had a good taste, but the texture was a tad rubbery although impressive for a frozen egg product.

Egg White Patties

Serving size: 2oz (57g)

Ingredients: egg whites, whole milk, cornstarch, sea salt, pepper

For those on a low cholesterol diet, these are perfect. Again, they are a little rubbery, but still tasty even by themselves. I would question 0 grams of fat since whole milk is used. They probably have less than 1 gram so it's not required to be listed.

Good Food Made Simple lives up to their claims as far as I'm concerned with only natural, wholesome ingredients and their products were easy to eat. Should someone with time to make their own oatmeal and eggs at home choose this product? Well, only if you have extra money to burn because making your own is way more inexpensive.

However, for busy people on the go, Good Food Made Simple provides some nice healthy, frozen breakfast options.

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7 Rules For Hiring a Personal Trainer

A personal trainer can be a fantastic way to help guide you towards your fitness and/or weight loss goals.

The problem is that there are hundreds to choose from in some places.

Here are some things to look for when hiring a personal trainer.

Above knowledge and experience, a true desire to help others must be alive and well in your prospective trainer. This will be evident from the get-go and should permeate in the sessions. Like any other professional, you want somebody who is genuinely interested in helping you achieve your goals.

Personal training is a largely unregulated industry. Virtually anybody can call themselves a "Personal Trainer" and not have to answer to any governing body as would a doctor, registered dietician or physiotherapist. Ask for qualifications. A degree/diploma in a health-related field such as kinesiology or exercise science is always a plus. Additionally, look for your trainer to be certified by a reputable organization such as ACSM, ACE, ISSA, NSCA, NASM or a recognized state or provincial (in Canada) body.

This is what will separate a so-so trainer from an excellent trainer. While a University education and certifications are great, it should be merely the beginning of a never-ending educational journey. Be sure whomever you choose is well-versed in the latest research on exercise and nutrition. You want somebody who is dedicated to constant improvement - especially in an industry that is ever-changing.

Look for a trainer with a minimum of 1-2 year of training experience under their belt. More experience is better, but also look for someone whose experience is applicable to your circumstances. If you have injuries for example, be sure your prospective trainer is well-versed in post-rehab exercise.

Do they offer a complementary session to meet/set goals?Do they perform an assessment? Ask specifically if your trainer performs a postural assessment and movement screen as a minimum. The trainer should know to use the data to put together a program.What will a typical session look like?What kind of plan will I be on?What is the cancellation policy?

Costs for personal training vary greatly. Look to spend anywhere from $50-$85/hr. If they charge less than this, you need to wonder why - it may be a red flag. Conversely, charging over $90/session is outrageous and in almost all cases unjustifiable. "Because that's what people will pay" is not reason enough to charge that much.

This is important and can be overlooked. Even if your trainer is highly educated, experienced, and effective - some personalities simply do not mesh. Look for someone you connect well with and whose style works well with your personality. Some people like the task master/drill sergeant while others prefer a more gentle approach.

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Tips To Include Lentils In Your Diet

Lentils, where have you been hiding all my life?

Over the last six months, I've discovered how awesome lentils are and have begun including them as a big part of my healthy eating lifestyle.

They taste great, are very nutritious, and extremely versatile. If you aren't a lentil eater, here are some reasons you might want to be.

There are several different types of lentils available, but the most common are brown lentils. The varieties just vary slightly nutritionally and it's fun to experiment with the different types.

Brown Lentils Serving size: 1/4 cup dryCalories: 170Carbs: 29 gramsProtein: 13 gramsFat: 1 gramFiber: 15 gramsGI Index: 21Lentils also have some impressive micronutrient amounts including; folate, choline, calcium, magnesium, phosphorus, and are rich in potassium with 731mg. They are also high in beta-sitosterol which is a plant sterol noted for it's ability to reduce bad cholesterol and inflammation.

Lentils are a great source of protein, but the protein isn't complete. However, if you eat lentils with a nutritious grain like brown rice, the meal then contains all the amino acids needed to build tissues within the human body. The high fiber content of lentils also makes them a winner with even more fiber than oatmeal.

My favorite way to eat lentils is by making a simple, but tasty, Indian curry with them. Here's the recipe. Also, lentils can be added to most soups and salads for added flavor and texture.

This lentil and roasted beet salad recipe is also great, but a little more time consuming to make. You could also add some lentils to marinara sauce for great vegetarian spaghetti or for use in other pasta dishes.

The possibilities are only limited by your creativity, but one thing that you'll find is that lentils are not only healthy, but cheap. I can make a big pot of lentil curry and long grain brown rice for about 7 dollars or less, which usually lasts for at least 8 meals and keeps well in the fridge.

If you're a lentil eater, how do you incorporate them into your healthy diet?

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Dried Fruit: Health Food or Sugary Treat?

Dried fruit is still fruit. The main difference is that there is a very low moisture content resulting in a fruit with a longer shelf life.

Since this fruit is now shrunken to at least half the size, this makes dried fruit a more nutrient dense and higher calorie food.

Does this also mean there will be more antioxidants per serving? Is dried fruit worth eating even though it contains high amounts of sugar?

There are over 300 calories and about 65 grams of sugar in one cup of dried fruit while your average fresh fruit contains about 60 to 80 calories and about 15 grams of sugar. Dried fruit contains similar amounts of vitamin A and C, but other vitamins such as thiamine are lost when the sulfur dioxide (a preservative) is added.Dried fruit has a higher fiber content than most fresh fruits, and most are a good source of B vitamins, rich in potassium, copper, iron, and manganese. Dried fruit has similar antioxidant levels to some fresh fruits. Prunes (dried plums) have the highest antioxidant levels which are about equivalent to fresh berries. A few prunes per day will keep the doctor away! Fresh blueberries, however, still reign supreme with the highest levels.

If your goal is weight loss, I would recommend limiting your intake of dried fruit. A good serving size is about 2 tablespoons. Be careful not to just snack on dried fruit because that is when it can quickly deliver the calories. Try to only use dried fruit as a topping to your food. I like to add a sprinkle to oatmeal, Greek yogurt, or on top of a salad. Or, I like to think of it as an alternative to gummy bears!

Since dried fruit contains higher levels of vitamins and minerals, it can be a great way to get a lot of your nutrition in a few small bites. Just remember that it is not quite as filling as fresh fruits and does have a much higher calorie count. But, for some with specific diet needs, dried fruit is a great choice. If possible, look for dried fruit that doesn't have extra sugar added and that's preservative free.

Do you eat dried fruit? If so, do you add it to other foods or eat it as a snack by itself?

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Simple Steps to Pack a Healthy Lunch

We all know that bringing a lunch everyday will save us calories and money, but it is all about sticking to it and making healthy choices.

You must plan ahead, spend an extra five to ten minutes packing the lunch, and then transport the lunch safely.

I bring my lunch to work almost everyday, so I will share with you some quick tips that I've learned.

Decide what you will eat for lunch. A few of my favorite lunches are: Salad with tuna or garbanzo beans and a light vinaigrette dressingHigh fiber wrap with hummus and vegetablesLeftovers from dinner in a reheatable container or leftovers placed on top of salad greensHomemade soup/stewSandwich thins or whole wheat bread with nitrite free turkey and a thin spread of pestoInterchange your snacks or sides. Try Greek yogurt, fruit, small handful of nuts, baby carrots/raw vegetables, hummus, whole grain crackers, reduced fat cottage cheese, and low fat string cheese.Make a shopping list of items you need for your lunch. On your weekly shopping trip, make sure to pick up the necessary items.Pack your lunch the night before. You will be much more likely to stick to packing your lunch if you don't have to do it during the morning rush.Use a lunch bag that is insulated and always pack an ice pack. Food will stay safe for up to four hours when left in the temperature danger zones. Using an ice pack and insulated lunch bag will help to extend this time slightly. I use a collapsible lunch bag that I can fold up and put in my purse for convenience.

These are just the basics. The hardest part is changing your habits and behaviors. Just remember that there is a greater payoff for bringing your lunch to work everyday. If your goal is weight loss, you may save a couple hundred calories resulting in a pound lost by the end of the week. If you goal is to eat healthy, packing a lunch could help to increase your fruit and vegetable intake.

Do you pack a lunch, and if you do, do you have any lunch ideas for the rest of us?

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Which Type of Salmon Should I Buy?

When I am standing in line at the seafood department at the grocery store, I get so confused about which type of salmon to buy. I know I need to get wild Alaskan salmon, but aside from that I am lost.

Salmon is such a great source of omega 3 fatty acids and we want to eat it often, but we also need to make sure we are choosing a sustainable fish.

Farmed Atlantic Salmon: Most all salmon found in the Atlantic is farmed, and the wild population has been overfished. Even though the farms remain in-demand, the overall Atlantic salmon population is dwindling. In addition, when these farmed salmon escape their confinement, they disturb the habitat of the endangered wild salmon.

The scary part is that these farmed salmon contain more toxins and pesticides than wild salmon. However, many experts agree that these risks can be overlooked because of the high amount of omega-3's you will be ingesting.

Wild Atlantic Salmon: Never buy this type of salmon as it is now an endangered species!
Organic Salmon: Do not pay any attention to this. Organic does not always mean "the best". Just check to see if it is wild or farmed.
Alaskan Salmon: This is often your best choice as wild Alaskan salmon fishing techniques are environmentally sound and the population is said to be growing. Look for wild Alaskan Coho, Chum, King, Sockeye, Pink, Red, Silver, or Sake salmon varieties.
Pacific Salmon: This is probably your next best choice if you cannot get Alaskan.

I would not recommend buying any Atlantic salmon mainly because the farmed salmon are putting the overall Atlantic wild population at great risk. The best case scenario would be for all of the fisheries to change their practices. Some countries are already working on this, so we will see what happens. But, for now I'm eating steelhead which is just like salmon in taste and nutrition, but a much more sustainable choice.

Resource: Check Monterey Bay Aquarium website to search sustainable fish.

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Sprouted Grain Bread or Whole Grain Bread?

So the last couple trips to the grocery store I've bought sprouted bread instead of the normal whole grain bread I usually buy.

Sprouted grain bread seems like it's gaining popularity, but I wanted to see if it's really more nutritious than breads made from dormant grain.

Personally, I found both varieties of the sprouted grain bread I purchased to be a little dry and chewy for my liking, but the bag tells me that sprouted bread is a "miracle" and that it contains more nutrients than standard whole grain bread.

Well, I'm not sure if I would call any bread a miracle, but I can easily compare it nutritionally to non-sprouted grain bread.

(Ezekiel 4:9 Sesame) Serving size: 1 slice (34g)

Ingredients: Organic Sprouted Wheat, Filtered Water, Organic Malted Barley, Organic Sprouted Rye, Organic Sprouted Barley, Organic Sprouted Oats, Organic Sprouted Millet, Organic Sprouted Corn, Organic Sprouted Brown Rice, Fresh Yeast, Organic Wheat Gluten, Sea Salt

Source: Food For Life

(Roman Meal 100% Whole Grain Bread) Serving size: 1 slice (32g)

Ingredients: Whole Wheat Flour, Water, Whole Wheat, Vital Wheat Gluten, Brown Sugar, Whole Rye, Yeast, Honey, Molasses, Soybean Oil, Salt, Cultured Wheat Flour, Yeast Nutrients (Ammonium Sulfate, Monocalcium Phosphate), Dough Conditioners (Malted Barley Flour, Calcium Sulfate, Enzymes), Niacin, Ferrous Sulfate (Iron), Thiamine Mononitrate (Vitamin B1), Riboflavin (Vitamin B2), and Folic Acid, Soy Lecithin.

Source: Schwebels

I know there are probably healthier whole grain breads out there, but comparing these two popular brands, it's easy to see which one is the better choice. Not only does the sprouted bread fair better nutritionally, but ingredient wise it is much healthier. The whole grain bread contains three types of added sugar and has to artificially add many of the nutrients. Sprouted bread also is a complete protein source because of the combination of grains and legumes used.

Miracle or not, I think I will continue to buy sprouted bread even though it tends to be less moist than I prefer.

Have you tried sprouted bread? What do you think of it?

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Fresh Fig Nutrition: Rediscovering Fruit

I spotted some gorgeous looking figs at the store the other day and became intrigued with this gem of a fruit.

The fig crop is never very large each year so it makes the fig more of a unique and rare fruit in some regions of the world. For most areas, the fig is in season during late summer to early fall.

And, I have found out that figs can even be grown in my own backyard here in the hot weather of Georgia, U.S.

If you are lucky enough to find figs at your local market in the warm weather months, you want to select figs that feel ripe and tender, but no overly ripe. Figs are picked when they are ripe as they do not ripen much after picking. They need to be eaten within a few days of purchasing or they will quickly go bad. It is much more common to find dried figs because the fresh varieties are extremely perishable. A good way to use figs that are slightly overripe is to make a fig jam, poach them, or cook them in a mixed dish. To eat a fresh fig, simply wash, and slice. Figs pair well with cheeses, on salads, or topped with nuts. Store any uneaten figs in the refrigerator, covered, until you eat them. Figs are a good source of potassium and manganese, and an excellent source of fiber. That extra fiber can help with weight loss as well! Surprisingly, figs contain calcium and enough to be considered one of the highest plant sources of calcium. Figs are high in antioxidants, but have a laxative effect so don't go too crazy.

100 grams of fresh figs would contain:

74 Calories.3g of fat1mg of sodium17mg of magnesium232mg of potassium19.2g of carbs15.9g of sugar3.3g of fiber.75g of protein142 IU vitamin A2mg vitamin C35mg Calcium.37mg ironWhen I was a kid, all I knew about figs was that they become Fig Newton cookies! I was so surprised to find out what a fresh fig tasted and looked like. They are chewy on the outside and more soft, sweet, and crunchy (because of all the seeds) on the inside.

Are there any fruits that you have rediscovered as an adult?

Source: California Fresh Figs

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Simple Steps to Pack a Healthy Lunch

We all know that bringing a lunch everyday will save us calories and money, but it is all about sticking to it and making healthy choices.

You must plan ahead, spend an extra five to ten minutes packing the lunch, and then transport the lunch safely.

I bring my lunch to work almost everyday, so I will share with you some quick tips that I've learned.

Decide what you will eat for lunch. A few of my favorite lunches are: Salad with tuna or garbanzo beans and a light vinaigrette dressingHigh fiber wrap with hummus and vegetablesLeftovers from dinner in a reheatable container or leftovers placed on top of salad greensHomemade soup/stewSandwich thins or whole wheat bread with nitrite free turkey and a thin spread of pestoInterchange your snacks or sides. Try Greek yogurt, fruit, small handful of nuts, baby carrots/raw vegetables, hummus, whole grain crackers, reduced fat cottage cheese, and low fat string cheese.Make a shopping list of items you need for your lunch. On your weekly shopping trip, make sure to pick up the necessary items.Pack your lunch the night before. You will be much more likely to stick to packing your lunch if you don't have to do it during the morning rush.Use a lunch bag that is insulated and always pack an ice pack. Food will stay safe for up to four hours when left in the temperature danger zones. Using an ice pack and insulated lunch bag will help to extend this time slightly. I use a collapsible lunch bag that I can fold up and put in my purse for convenience.

These are just the basics. The hardest part is changing your habits and behaviors. Just remember that there is a greater payoff for bringing your lunch to work everyday. If your goal is weight loss, you may save a couple hundred calories resulting in a pound lost by the end of the week. If you goal is to eat healthy, packing a lunch could help to increase your fruit and vegetable intake.

Do you pack a lunch, and if you do, do you have any lunch ideas for the rest of us?

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Tips To Include Lentils In Your Diet

Lentils, where have you been hiding all my life?

Over the last six months, I've discovered how awesome lentils are and have begun including them as a big part of my healthy eating lifestyle.

They taste great, are very nutritious, and extremely versatile. If you aren't a lentil eater, here are some reasons you might want to be.

There are several different types of lentils available, but the most common are brown lentils. The varieties just vary slightly nutritionally and it's fun to experiment with the different types.

Brown Lentils Serving size: 1/4 cup dryCalories: 170Carbs: 29 gramsProtein: 13 gramsFat: 1 gramFiber: 15 gramsGI Index: 21Lentils also have some impressive micronutrient amounts including; folate, choline, calcium, magnesium, phosphorus, and are rich in potassium with 731mg. They are also high in beta-sitosterol which is a plant sterol noted for it's ability to reduce bad cholesterol and inflammation.

Lentils are a great source of protein, but the protein isn't complete. However, if you eat lentils with a nutritious grain like brown rice, the meal then contains all the amino acids needed to build tissues within the human body. The high fiber content of lentils also makes them a winner with even more fiber than oatmeal.

My favorite way to eat lentils is by making a simple, but tasty, Indian curry with them. Here's the recipe. Also, lentils can be added to most soups and salads for added flavor and texture.

This lentil and roasted beet salad recipe is also great, but a little more time consuming to make. You could also add some lentils to marinara sauce for great vegetarian spaghetti or for use in other pasta dishes.

The possibilities are only limited by your creativity, but one thing that you'll find is that lentils are not only healthy, but cheap. I can make a big pot of lentil curry and long grain brown rice for about 7 dollars or less, which usually lasts for at least 8 meals and keeps well in the fridge.

If you're a lentil eater, how do you incorporate them into your healthy diet?

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Re-proportion Your Plate to Lose Weight

We all know we need to eat more whole foods and fruits and vegetables to stay healthy. But, knowing the exact portion sizes for every single food out there can be daunting.

This past summer, the USDA (United States Department of Agriculture) introduced a helpful visual to make life easy. They call it MyPlate; I call it the half plate vegetable rule.

Make half your plate vegetables at mealtime, or combine fruits and vegetables on half your plate. This will help add filling fiber to your plate, keep the calories down, and add some quality nutrition to your meal.One quarter of your plate should be a protein choice. This could be anything that has significant protein like lean meats, fish, eggs, legumes, beans, or tofu. Adding this protein will help make sure you get the amino acids you need in the day, and help to keep you fuller longer.The other quarter of your plate should be a high quality carbohydrate source. An example of this is brown rice, whole wheat pasta, more beans, peas, legumes, or whole grain breads. Adding this carbohydrate will help round out your meal, keep it balanced, and help you feel satisfied.Use added fats sparingly on the plate and make sure they are healthy fats like oils, nuts, seeds, or avocado.Fat free or low fat dairy can be included in moderation. An example is a cup of skim milk or 6 ounces of a fat free yogurt.The plate rule can be very helpful to those who don't have time to create different meals for the family, or for those who don't want to worry about all the details involved in calorie counting. It's simple, and easy to remember when dining out as well. You can apply the principle anywhere--all you have to do is be determined to stick to it!

Do you have any plate portion techniques that you use to keep your meals healthy?

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Are Spray Butters a Healthy Choice?

Spray butters have always been a mystery to me.

Do they have calories or not? Does using spray butter really help save calories? And, what are the actual ingredients in these diet products? They even have spray dressings at the supermarket now.

I have researched all the brands of spray butters and will share with you my findings.

The actual idea of a spray butter or spray condiment is great because hopefully it will help us use less of the product. However, when we have to use twenty or more sprays just to get some flavor out the product, you have to start to wonder if the calories are adding up.

Most spray butters advertise zero calories, zero fat, and zero everything. That is only the nutrition facts for one to five sprays (depending on the product). On average, each spray actually contains almost one calorie. Plus, you are adding about 15 milligrams of sodium for every five sprays.

So, these are not truly zero calorie products. One entire bottle of spray could contain anywhere from 600 to 1000 calories (depending on the brand and size) and 80 to 100 grams of fat. The catch is that food manufacturers are allowed to call something "zero" when it contains less than one calorie per serving or whatever they decide to call one serving.

The first ingredient in butter sprays is usually water followed by oils (usually soybean oil), buttermilk, thickening agents, preservatives, and flavorings. So, butter sprays are not a natural product. I cringe at the thought of spraying chemicals on my food. Check out FoodFacts.com if you want to see what the chemicals are exactly and any associated health risks. The decision of whether or not to use butter sprays comes down to personal preference. If you only use a few sprays and if it helps you cut down on calories, then butter sprays seem like a reasonable choice. However, if you are more into clean eating, I would choose a natural whipped butter which contains only contains cream and salt, but for fewer calories.

Finally, if you fall into the third category of consumers who like to use 30 or more sprays at a time, I would seek other ways to flavor food. Try adding lemon juice, garlic, onion, or other spices.

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Dannon Activia: A Healthy Yogurt Choice?

Dannon recently rolled out both Greek and French versions of their Activia® line.

I was sent a few samples to try out and despite my Monday through Friday no sugar diet, I put them to the test.

Dannon Activia® is marketed as a healthy yogurt that will regulate your digestive tract if eaten everyday for two weeks. I won't be evaluating that aspect as I'm already regular, but I will be taking a close look at the ingredients of these two new yogurts.

I was sent the strawberry variety and the taste has a very sweet, strawberry flavor with a thick and creamy texture. I did notice a slight, almost gritty texture at the finish of each bite. On the ingredients list is milk protein concentrate, so it's probably this that is causing the grit.

This isn't Greek yogurt in the traditional sense as it's thickened with food starches and carrageenan as well as being supplemented with extra whey protein. The sugar content of Activia® Greek Yogurt is very high with 29 grams of sugar/6oz container. This is the same as eating about 7 teaspoons of sugar.

Greek Activia® is fat-free, but contains a few ingredients such as sodium citrate, potassium sorbate, and malic acid for preserving and tartness. While these chemicals are generally safe, are they necessary in yogurt? The usual natural yogurt that I eat has none of these.

I was sent the blackberry/rasberry flavor of this variety and it had a sweet, but nice berry flavor with the texture being very smooth. This one wasn't as sweet as the Greek, but still clocked in at 23 grams of sugar/6oz container, which is like eating just under 6 teaspoons of sugar.

The French has 6 grams of fat and is thickened with food starches and pectin. It contains artificial flavors and the preservatives; sodium citrate and calcium citrate. Which again, don't really need to be in yogurt.

Dannon Activia®'s number one health claim is the regulation of the digestive tract by consuming their product. Three active cultures are included in Activia®. The first two; L. Bulgaricus and S. Thermophilus are found in most yogurts. The third, Bifidobacterium Lactus is what they have trademarked Bifidus Regularis®. This is just a sub-species of B. Lactus, which is also found in many yogurts and food products. There is no evidence to support that Dannon's sub-species is any better than B. Lactus in regards to probiotic effect.

As I sit here typing with my heart beating fast from all the sugar I just ate, I really question the need for 7 teaspoons of sugar in a small tub of yogurt. Do people really need yogurt to be that sweet? It would be hard to find anyone that would sit down and eat 7 teaspoons of sugar back to back, so why then would someone do it disguised in 6 ounces of yogurt? This is almost as much sugar as a regular Snickers candy bar (30 grams).

Dannon, you could have two nice products here if you would cut down on the sugar and preservatives. I can't recommend either product as a healthy choice. People would be better off choosing an all natural, plain yogurt and mixing in their own fresh fruit.

If you don't believe me and want to try Activia® for yourself, they are giving free coupons via facebook.

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Fresh Fig Nutrition: Rediscovering Fruit

I spotted some gorgeous looking figs at the store the other day and became intrigued with this gem of a fruit.

The fig crop is never very large each year so it makes the fig more of a unique and rare fruit in some regions of the world. For most areas, the fig is in season during late summer to early fall.

And, I have found out that figs can even be grown in my own backyard here in the hot weather of Georgia, U.S.

If you are lucky enough to find figs at your local market in the warm weather months, you want to select figs that feel ripe and tender, but no overly ripe. Figs are picked when they are ripe as they do not ripen much after picking. They need to be eaten within a few days of purchasing or they will quickly go bad. It is much more common to find dried figs because the fresh varieties are extremely perishable. A good way to use figs that are slightly overripe is to make a fig jam, poach them, or cook them in a mixed dish. To eat a fresh fig, simply wash, and slice. Figs pair well with cheeses, on salads, or topped with nuts. Store any uneaten figs in the refrigerator, covered, until you eat them. Figs are a good source of potassium and manganese, and an excellent source of fiber. That extra fiber can help with weight loss as well! Surprisingly, figs contain calcium and enough to be considered one of the highest plant sources of calcium. Figs are high in antioxidants, but have a laxative effect so don't go too crazy.

100 grams of fresh figs would contain:

74 Calories.3g of fat1mg of sodium17mg of magnesium232mg of potassium19.2g of carbs15.9g of sugar3.3g of fiber.75g of protein142 IU vitamin A2mg vitamin C35mg Calcium.37mg ironWhen I was a kid, all I knew about figs was that they become Fig Newton cookies! I was so surprised to find out what a fresh fig tasted and looked like. They are chewy on the outside and more soft, sweet, and crunchy (because of all the seeds) on the inside.

Are there any fruits that you have rediscovered as an adult?

Source: California Fresh Figs

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How Do Stevia Sweeteners Compare?

Over the last 5 years stevia has been gaining a lot of steam in the sugar alternative market.

The fact that stevia is "all natural" and coupled with the marketing power of two multinational companies, stevia based sweeteners are quickly gaining market share.

But, are all stevia based sweeteners created equal?

The FDA still hasn't officially approved stevia, but they have loosened their tough stance regarding the sweetener that they originally embraced. This has allowed many stevia products to be mass marketed to the huge population of sugar alternative users.

Truvia®
This stevia based sweetener is marketed by the Cargill Company, but the giant Coca Cola is behind Truvia®. This version is powdered and isn't pure stevia extract, but blended with erythritol (a sugar alcohol) and natural flavors which aren't disclosed. 40 packets will cost about $4.

Pure Via™
The Pepsi Company is behind this sweetener. This version is also powdered and not pure stevia. It's blended with dextrose (a form of glucose), cellulose (fiber), and natural flavors. 40 packs of Pure Via™ will cost about $4.

Sweet Leaf®
Made by Wisdom Natural Brands and available in both liquid and powdered form. This product is made with stevia extract and inulin (fiber), but the liquid version would be pure stevia extract. 50 packets will run you about $7.

Steviva™
This stevia product is made by the Steviva Company, but could be distributed also under the names Tree of Life, Kehe, UNFI, and Nature's Best. They have several blends, but can include erythritol, fructose, and FOS (a type of sugar made with fructose). 50 packets will cost about $4.

There are many other store brands available as well, so just be conscience of what additives the brand is cutting into the product. Pure stevia will cost more than other products that cut in cheaper additives.

I think stevia can be a good alternative to sugar or artificial sugar, but I recommend choosing a pure stevia variety. However, in the long run it would be far better to retrain your taste buds away from needing foods sweet. Have a sweet food or drink just a couple times a week as a treat, but not as a daily ritual.

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Reducing Cholesterol by Eating the Right Foods

Those who are both overweight and a normal healthy weight may suffer from high cholesterol.

Sometimes high cholesterol is purely genetic and is hard to modify by changing diet and exercise. Others may find that a change in diet and an increase in cardiovascular exercise helps to lower their levels.

Most would know what foods are unhealthy, so now I'll review the foods that may be likely to help lower cholesterol.

Soy Protein: Foods like edamame, tofu, soymilk, and soy-based meat alternatives have been shown to slightly decrease your LDL cholesterol (the bad cholesterol). Studies have shown this to be more significant when you consume about 25 grams of a soy protein.High Fiber Grains: Barley, bran, and oats are the top grains for reducing cholesterol. An easy way to eat more of these in is to have oatmeal in the morning or cook a side dish of barley for dinner. Flaxseed: This tiny seed is so fibrous, full of soluble fiber and healthy fats that it is a great addition to any diet. All of these soluble fibers in the whole grains and seeds helps to flush out bad cholesterol. Legumes: Beans and lentils are also excellent sources of fiber.Root Vegetables: Some of these slightly starchier vegetables like radishes, carrots, and sweet potatoes contain higher amounts of soluble fiber compared to other vegetables.Plant Sterols and Stanols: Studies have been strong showing that plant sterols and stanols can help to reduce cholesterol. You can find sterols and stanols in some margarine like Smart Balance and some companies are now making fortified granola bars and fortified orange juice.Fruit: Dried fruit like prunes have been shown to help keep the heart healthy.Don't forget to limit foods high in saturated fat like red meats, full fat cheese, and creamy condiments. It is important to limit trans fat as well since it can actually increase your cholesterol and LDL. Cutting out added sugars in your diet would also help to keep your triglycerides low, and therefore, help your cholesterol levels.

Finally, don't forget to have your cholesterol checked yearly and visit with your doctor to see if your diet and exercise routines are enough to keep your cholesterol levels healthy.

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Baked Classics: A Healthy Snack?

Snacking can often make or break a person's healthy eating resolution. Afterall, most packaged snack choices are full of fat, sugar, and white flour.

I was recently sent some Baked Classics made by Classic Foods in order to put them through our healthy food test. These all natural, gluten free crisps look promising, but we know labels can be deceiving. So, let's see what's on the inside.

Taste wise, these crisps faired pretty well. Both the flavor and texture was nice and I easy finished the bag. In my experience, baked "healthy snacks" can sometimes seem a bit cardboard-like, but this wasn't the case. They just seemed a tad too salty to me. I think if they could reduce the salt a bit, they would still taste good, but this would reduce the sodium content some, which right now is comparable to regular chips.

Nutrition: A 1 ounce (28g) serving contains;
110 Calories3.5g of fat0g trans fat (really zero) and 0mg cholesterol 260mg of sodium19g total carbs 1g of fiber2g of sugar2g of proteinThe ingredients are all natural and nothing stands out as a red flag. The only thing that I would question is the oils used. They list canola, corn, sunflower, and/or safflower as possibilities. canola would have the lowest amount of omega-6 fatty acids which have questionable health effects. I think they would be a tad healthier if they would only use canola.

For those that prefer a sweet snack, these fit the bill. Again, the taste and texture were nice and I easily finished the single serving bag. They tasted sweet, but not too sweet and I was surprised at the low sugar content.

Nutrition: A 1 ounce (28g) serving contains;
120 Calories4g of fat0g trans fat (really zero) and 0mg cholesterol60mg of sodium19g of total carbs2g of fiber4g of sugar2g of protein
The ingredients are all natural with brown rice flour and whole grain corn flour being the primary ingredients, which are both good choices. Again, I would question the use of multi-types of oil and suggest that they go with just canola oil. They use the ingredient maltodextrin in the vanilla frosting flavoring, which is a sweet starch and is probably why the crisps taste sweet, but only contain 4 grams of sugar. Maltodextrin is absorbed as rapidly as glucose, so it could still spike insuline levels, but it's not clear how many grams are actually in the product.

Are Baked Classics as good as snacking on some vegetable sticks or a piece of fresh fruit? Of course not, but they are an excellent alternative to chips and cookies. If you are just dying for some chips or cookies, I think Baked Classics would make a good substitution. They will satisfy your craving and with only a little more than 100 calories, they won't break your diet.

They wouldn't be suitable for someone on a low carb diet and I thought the sodium was a bit high in the BBQ flavor, but other than that, they are made with ingredients you can feel good about eating and are perfect for those on a gluten free diet.

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Eating Mindfully Can Assist Weight Loss

Many are always trying to follow a certain diet for weight loss, but we often forget about one of the most important dieting behaviors: mindful eating.

Mindful eating means being fully conscious and aware of your eating process. We often eat mindlessly when sitting in front of the TV, rushing out the door in the morning, or just by following old habits. Mindful eating is the key to staying slim and healthy for life.

Before you think about eating a meal, stop and think about the reason you are eating. Is it boredom, stress, or real hunger? In addition, rate your hunger on a scale from one to ten. One means you are starving and ten means you are uncomfortably full. Decide what controls your eating. Is it your schedule or lifestyle? Is it your emotions? Or, is it simply the presence of food?Fill your plate only half-full with food. When you finish with that plate, take a moment to see how full you feel. If you are still hungry, add food to about 20% of the plate. You may continue to do this until you feel satisfied. Cut food into smaller bites so that it takes you longer to eat the same amount of food. This will allow more time for you to realize when you are full. Fully experience mealtime by smelling, tasting, and thinking about each bite of food. If you think you feel hungry, set a timer for twenty minutes, and then, re-evaluate to see if you are still hungry. Sometimes we think we may be hungry, but after drinking some water or waiting a few minutes, you may think otherwise. You can also try setting a timer for twenty minutes at the start of a meal. Try to make your meal last the entire twenty minutes and do not rush through it.Take a bite of each of the different foods on your plate by "food hopping". By eating different bites of different foods, this will help you to slow down and enjoy the different flavors slowly.Create a pause and set down your fork between each bite.Do you have any other techniques you use to eat mindfully?

Resource: Discover Mindful Eating by Megrette Fletcher, MEd, RD, CDE and Frederick Burggraf, MEd.

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Savor Diet: Meditation for Weight Loss

Last week, I wrote about mindful eating which reminds me of another diet book called, "Savor: Mindful Eating, Mindful Life" by Vietnamese Zen Buddhist Thich Nhat Hanh and Doctor and Dietitian Lilian Cheung.

The book combines Buddhist spirituality with nutrition facts. Religion and science in one book? Let's see how well they gel.

Nhat Hanh reviews mediation techniques in the book to help us become more mindful, slow down, and think more about what we are putting into our bodies. The meditations center around the core of Buddhism which is all about becoming completely aware of oneself and your surroundings.

The book gives detailed instructions on how to figure out what is blocking you from being completely mindful when you eat and how to overcome those obstacles. Nhat Hanh discusses stress and emotional eating as well as becoming mindful in everyday life.

The nutritionist, Lilian Cheung, advises specific diet and exercise guidelines to go together with the meditations. She gives readers an idea of how to shop at the grocery store and some simple recipe ideas. The nutrition approach is vegetarian based, and scientifically backed. However, this part of the book is a little basic and you can get this information almost anywhere.

The authors also get the reader to think about where food comes from when you are eating it. Perhaps if we take more time to think about and choose where our food comes from, we become more mindful and appreciative of our eating in the process.

The Savor Diet may not be for everyone. Those who strictly follow another religion or those not willing to explore a more spiritual side of dieting, may not like this method. But, for many of us, I see this book as a great tool to explore a completely different dieting method that may prove to be highly effective.

The book can be found at Amazon here.

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Drinking Milk: The Pros, The Cons

Got Milk? Milk Does a Body Good. We have all seen those slogans in the popular Milk Council ads, but is milk really the nutritious, super drink we are led to believe it is?

We can't argue that milk has nutrition, but is this nutrition in harmony with the needs of the human body in the form of which milk is produced for the masses?

Should I mention that almost all the information the public is given about milk comes from The National Dairy Council who spent 175 million dollars for marketing in 2007 alone? Or, the fact that most scientific studies and papers have not reached the same positive health conclusions that the Dairy Council preaches through their witty and celebrity endorsed ads?

In the USA alone the dairy industry is worth 60 billion dollars and is huge for the economy. 75% of the food in supermarkets contains milk or milk derivatives, but is milk healthy and should it be such a large part of the western diet?

Milk is a source of protein: Whey and casein make up about 3.3% of milk and contain all 9 amino acids essential for human development.Milk contains high levels of calcium: A cup of milk contains about 300mg of calcium.Milk Contains Vitamin A: 1 cup has about 249 IU.Milk is high in other minerals such as potassium and phosphorus.Milk is a source of carbohydrates from the sugar lactose.Calcium in milk is not readily absorbed because of milk's high protein content and can even cause a negative calcium effect. In fact, the nations with the highest dairy consumption also have high rates of osteoporosis.15% of Americans are lactose intolerant and 75% of the world population does not produce the enzyme lactase which is needed to digest the lactose in milk.Milk is high in saturated fat which can lead to heart disease in those susceptible to high cholesterol.In the USA, milk can contain growth hormones and antibiotics. Producers are not required to disclose this on the label nor has there been standards set for safe amounts.Out of the 2700 scientific articles written about milk between 1988-1993, none cited milk as being a healthy food choice. Instead, these articles linked milk's properties to intestinal bleeding, arthritis, asthma, childhood diabetes, heart disease, allergies, and cancer.Milk production is putting a huge strain on the environment and is a major contributor to global warming.Maybe we should reconsider the amount of dairy that's incorporated into our diets and evaluate the messages that we have been sold on milk from an early age. If you can digest milk without problems, then it can provide nutrition as part of a healthy diet, but, perhaps it would be wise to make dairy a much smaller part. Personally, I won't be giving up dairy, but I will look for ways to cut back on it and make dairy less of a dietary staple.

All the stats used in this article come from the documentary "Got The Facts on Milk?". This film takes a close look at the dairy industry and the nutritional value of milk. Although the film demonizes milk a bit, it still raises some good questions and concerns regarding the mass production and consumption of milk by our society.

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A Diet Book For Little Girls: Is This Right?

Maggie Goes On a Diet is about to be released.

The book is aimed (according to Amazon) at children aged 6 and up. The story is about " a 14 year old girl who goes on a diet and is transformed from being extremely overweight and insecure to a normal sized girl who becomes the school soccer star. Through time, exercise and hard work, Maggie becomes more and more confident and develops a positive self image."

I can say right now - I won't be buying this for my daughter. She has already picked up enough messages about dieting - be it from ads, TV programs, or overheard conversations with her peers. It's not a message that I will reinforce.

We talk about the need to try and eat good foods when we can, and to try our best to keep active and move our bodies. She needs gentle encouragement in these areas.

I have seen the results of young girls dieting very early, and the outcomes are not good - with food becoming the object of obsession and control later on in life.

By all means we need to educate our children on good eating habits, and enjoying physical activity. But does Maggie really need to slim down so she can fit in that dress Mommy bought for her? I don't think so.

Maggie Goes on A Diet available from Amazon.

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John's Inspiring 250 Pound Weight Loss

I was always big. As the years went on, I just got bigger by eating anything and everything.

Unfortunately, my health got worse as the years went by as well. I had my first child at the age of 23 and as the pregnancy went on I kept getting bigger and bigger. After my 3rd child came along, I was closing in on 350lbs.

I was diagnosed with type 2 diabetes and was put on numerous medications. After my 4th child, I topped out at a whopping 400lbs! My health was so bad that I couldn't even take 3 steps without losing my breath and feeling like I was going to die.

My life changed one day when I got a call when I was at work. My wife at the time said that my dad had a massive heart attack and had passed away. I went to see my doctor a week later because I was having chest pains. She said one thing that completely changed my mindset. She said, "John if you want to live to see your kids have their own kids, then you have to lose weight, if not there was a space next to your dad."

I started by changing my diet. I went from the white rice, white bread, all the oily and greasy foods to salads, wheat bread, and brown rice. After 6 months, I started to walk. I went down from 400lbs to 375lbs. I started feeling good about the weight loss and told myself that I could do this. After a year, I dropped to 325lbs and went from a 62 waist to a 48. I felt better and decided to go for 25 more pounds. After 20 months, I was down to 270lbs and I was walking over a mile a day. I started to get addicted to dieting and exercising.

I went through a divorce and started to get depressed. I started to eat unhealthy again and I soon found myself lonely and depressed. Food was my only source of happiness. Then one day I went to the mall and I ran into my first true love from school. We talked and went out to dinner. She was going through the same thing as me. Her son's dad had left her and she was raising her son alone. We started dating and spending alot of time together. I started to diet hard again.

I went walking about 3 times a day and started my salad and browns again. I got myself down to 225lbs and thought that was enough, but I was wrong, I was now hooked on dieting and exercising. I soon had my 5th child and was down to 175lbs and running a full 6-7 miles twice a day. I looked in the mirror and said, "damn I got this, I can lose another 25lbs"! I was on a strict 1100 calorie diet, which involved no sodas or sugar. Strictly water or if I wanted a little taste, I had some crystal light.

After 3 years and many trials, I hit my all time low weight, 132lbs. My doctor said the funniest thing I ever heard. She said, "John, you have to gain a little weight"! After all the years of being called all the fat words in the book and being the brunt of everyone's fat jokes, I had someone tell me that I had to gain weight. My doctor told me she was amazed when she did my diabetes test, as it was like I never had diabetes.

Now I'm holding a weight of 147-150lbs and 11% body fat. My life has changed, my health is great, and I have a new lease on life. I'm never tired like I was before and my cardio levels have become unreal. It's like God gave me a new me.

My words of wisdom: Anything can be accomplished if you put your mind and soul into it. If I can do it, anyone can! Always remember that life is precious and that life starts with you!!!!

The 3 most important things that I would like to say to everyone who is struggling with their weight and health.

Set a goal, start with a small goal, then work from there.Get support from loved ones, if it wasn't for my wife and kids, I would have never got to this point. Make them understand that you are doing it for yourself, so you can be around for them.Love yourself... because I found out that if you don't love yourself, then you won't care enough to to help yourself.

By John Toledo III

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Tips to Read Food Labels Wisely

Do you ever feel lost when it comes to choosing foods in the grocery store? Or, do you stare at food packages trying to decide if it is a healthy choice or not?

There are so many things to think about: grams of fat, grams of fiber, milligrams of cholesterol, grams of sugar, and more.

First, start at the top of the nutrition facts label, and read to the bottom. Check how many servings are in the entire container and what the portion size is for one serving. This will help you determine how many calories are in the entire package as well.

Next, check the calories and fat. Pay attention to make sure the product has 0 grams of trans fat. Then check the ingredient list to make sure you don't find any hydrogenated oils to be sure there is absolutely no trans fat in the product.

Sodium and cholesterol are next. We want to try to keep the sodium as low as possible. Excessive sodium is anything that has more than 600 milligrams per serving. I would argue it is still too much sodium if it has more than 300 or 400 milligrams per serving. For cholesterol, you want to keep your daily intake below 200 milligrams.

The carbohydrate section on the food label is going to vary depending on what type of food you are looking at. A general rule is that every 15 grams of carbohydrates equals one carbohydrate/grain serving. If you are selecting a grainy or starchy product, try to choose the item that has at least 2 grams of fiber per serving. Check the sugar to make sure it is as low as possible (below 5 grams per serving). The only exception is dairy products and whole fruits which naturally contain sugar.

You do not necessarily need to check the protein content unless you are trying to increase or decrease the protein in your diet. Quickly glance at the percentage of your daily intake for your major vitamins and minerals listed below.

Lastly, the ingredient list on the label is important. Ingredients are listed by weight from greatest to least. If sugar is your first ingredient, the food is probably not a good choice.

Practice reading labels every time you go to the grocery store and you will educate yourself and get better at your label reading skills!

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Thrive Foods: 200 Plant-Based Recipes

A few months ago Nicole reviewed The Thrive Diet by Triathlete, Brendan Brazier.

In a few weeks, Brendan will release the companion to his vegan diet entitled Thrive Foods.

If you've been wanting to eat more plant based meals, then the 200 recipes provided by this new recipe book may get you off to a great start.

The book begins with a forward from Hugh Jackman who has been following Brazier's diet for the last couple years as well as relying on it to prepare for his movie roles.

Thrive Foods focuses heavily on the environmental impact our food choices make. Brazier developed what he calls the "nutrient to resource ratio". This takes into account the amount of resources it takes to produce the food, compared with the amount of nutrients that can be obtained from the food source.

Brandon Brazier says that if a person would just eat a plant based breakfast everyday for one year, it would reduce the carbon emissions by the amount that would be produced from a person driving a mid-sized car from Vancover, BC to Tijuana, Mexico.

All 200 recipes take this into account by being 100% plant based, high in nutrient density, and alkaline forming. He teamed up with some award winning chefs to create what he thinks are delicious recipes that align with the Thrive Diet principles.

Brendan Brazier's recipes use ingredients such as legumes, maca, chia, hemp, amaranth, buckwheat, quinoa, wild rice, and chlorella, while eliminating ingredients like wheat, yeast, gluten, soy, dairy, and corn.

The recipes provided include breakfast, lunch, and dinner suggestions as well as recipes for snacks, appetizers and desserts.

I think Thrive Foods includes a lot of good information about making wiser food choices not only for health, but also for the planet. I can see this book appealing to those that already care about their bodies and the environment, but it would be a tough sell to the many that don't seem to care about either. However, it's a great resource for those already headed down the road to more mindful eating regardless of their stance on eating meat.

Brendan also promotes his line of Vega, bars, gels, and other products in the book, which to me, damages his credibility a tad. I would like to see him focus on just whole foods as processed foods are part of the problem, including the energy it takes to make them. This seems to be a tad contradictory to his "nutrient to resource ratio". However, I'm not sure how much energy it takes to turn hemp into hemp protein powder, but I would imagine it would expend some.

Thrive Foods releases on September 6th and is available for pre-order on Amazon.

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More Parrot Specifics just for fun

More Parrot Specifics just for fun

Who Has the Healthiest Grilled Chicken Sandwich?

If you're out, about, and starving, there are 100's of restaurants to choose from. I think I could eat out here, three meals a day, in San Diego and never repeat a restaurant for at least a whole year!

Making healthy choices are key when eating out, so we wanted to let you know which major fast food chain has the healthiest grilled chicken sandwich.

I'm only looking at four major players as there are just too many fast food chains to list a chicken sandwich from each. So, would Mcdonald's, Burger King, Wendy's, and Chick-fil-A please enter the arena.

Serving size: 200 gramsCalories: 350Fat: 9g ( 2g sat. and 65mg cholesterol)Sodium: 820mgCarbs: 42g (8g sugar)Fiber: 3gProtein: 28gMcDonald's serves their sandwich by default with Mayo which is included in the total calories. It lists zero grams of trans fat, but this isn't exactly true as hydrogenated oils are listed in the liquid margarine used to prepare it. It is low in sodium and cholesterol.

Serving size: Not listedCalories: 470Fat: 18g ( 7g sat. and 85mg cholesterol)Sodium: 1100mgCarbs: 40g (7g sugar)Fiber: 3gProtein: 55gBurger King's sandwich is a little bigger than the other ones, but also pretty high in fat, saturated fat, and sodium. It lists zero grams of trans fat, but is unclear which oils are used for cooking the chicken and I had no luck finding this out by calling their consumer line.

Serving size: 230 gramsCalories:360Fat: 7g ( 1.5g sat. and 80mg cholesterol)Sodium: 1110mgCarbs: 42g (9g sugar)Fiber: 2gProtein: 33gWendy's chicken sandwich fairs pretty well, but is high in sodium, delivering around half of the daily maximum intake. It is unclear how the chicken is prepared or the oils used to cook it, but it lists zero grams of trans fat.

Serving size: Not listedCalories: 290Fat: 4g ( 1g sat. and 80mg cholesterol)Sodium: 1030mgCarbs: 36g (9g sugar)Fiber: 3gProtein: 29gThe "inventor" of the chicken sandwich also fairs pretty well. Chick-fil-A uses no hydrogenated oils in their store, so it would totally free of trans fat. They also serve the product dressing free which cuts down on some calories and fat, but only if you don't put any on yourself. However, this sandwich is high in sodium, delivering nearly half of the maximum recommended daily intake.

Comparing the four sandwiches in regards to how the stack up nutritionally, how they are prepared, and lastly, on how they taste, I would choose the Chick-fil-A Chargrilled Sandwich as the healthiest choice. It's only downfall is it's sodium content, but otherwise fairs better nutritionally. Chick-fil-A marinates their chicken in the store, so it's not a pre-frozen item and taste wise, I think it's a step above the others.

If you have to eat fast food, look for a Chick-fil-A, but make sure you pass on the Waffle Potato Fries.

Diet-blog was not compensated in anyway by Chick-fil-A to recommend their product. We're paying customers like everyone else.

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Which Type of Salmon Should I Buy?

When I am standing in line at the seafood department at the grocery store, I get so confused about which type of salmon to buy. I know I need to get wild Alaskan salmon, but aside from that I am lost.

Salmon is such a great source of omega 3 fatty acids and we want to eat it often, but we also need to make sure we are choosing a sustainable fish.

Farmed Atlantic Salmon: Most all salmon found in the Atlantic is farmed, and the wild population has been overfished. Even though the farms remain in-demand, the overall Atlantic salmon population is dwindling. In addition, when these farmed salmon escape their confinement, they disturb the habitat of the endangered wild salmon.

The scary part is that these farmed salmon contain more toxins and pesticides than wild salmon. However, many experts agree that these risks can be overlooked because of the high amount of omega-3's you will be ingesting.

Wild Atlantic Salmon: Never buy this type of salmon as it is now an endangered species!
Organic Salmon: Do not pay any attention to this. Organic does not always mean "the best". Just check to see if it is wild or farmed.
Alaskan Salmon: This is often your best choice as wild Alaskan salmon fishing techniques are environmentally sound and the population is said to be growing. Look for wild Alaskan Coho, Chum, King, Sockeye, Pink, Red, Silver, or Sake salmon varieties.
Pacific Salmon: This is probably your next best choice if you cannot get Alaskan.

I would not recommend buying any Atlantic salmon mainly because the farmed salmon are putting the overall Atlantic wild population at great risk. The best case scenario would be for all of the fisheries to change their practices. Some countries are already working on this, so we will see what happens. But, for now I'm eating steelhead which is just like salmon in taste and nutrition, but a much more sustainable choice.

Resource: Check Monterey Bay Aquarium website to search sustainable fish.

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